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Having any trouble sleeping? Or maybe just want to sleep better than before for your baby and your own health? Read these advices and I believe you will find something you were looking for.
Sleeping on one side with your knees bent is likely to be the most comfortable position known. You can use pillows under your belly, between your legs, and behind your back if you like. Lying on your back in a half-sitting position, propped up against some pillows, is also fine and can be helpful if you suffer from heartburn.
Actually it is fine to sleep however you are most comfortable during pregnancy. It is unlikely you will be able to sleep comfortably on your stomach as your belly grows, but you can sleep face down for as long as it suits you. If you are used to sleeping on your stomach and want to continue, try using a donut-shaped pillow to support your growing belly. Some women find this allows them to sleep comfortably on their stomach well into the third trimester. But tender breasts and a growing belly soon make sleeping on your stomach just impossible. And as your pregnancy progresses, you will need to avoid lying flat on your back as well. In that position, the weight of your uterus presses on your spine, back muscles, and major blood vessels, which can decrease blood flow around your body and to your baby.
In addition to circulation problems, back sleeping can cause:
- Muscle aches and pains, hemorrhoids, and swelling.
- A drop in blood pressure, which can make you dizzy, especially when you try to sit or stand up. For some women, it can make blood pressure go up instead.
- Snoring, which can lead to sleep apnea as you put on weight.
Some caregivers will suggest that you should sleep on your left side in particular, but there is actually no evidence that the left is better than the right. So feel free to shift from side to side. If you wake up and find yourself on your back, do not be alarmed. Just turn onto your side and go back to sleep.
Here are few tips for your high quality sleep:
- Drink more fluids in the first part of the day and less in the second.
- Snack before sleeping.
- Take 30-60 minutes naps.
- Do not work out late in the evening. Best time would be minimum 3-4 hours before bed.
If you just can't sleep...
- If you are still awake after 20 or 30 minutes, get up and go into another room. Listen to soothing music or read a magazine. When you feel drowsy, go back to bed.
- If you wake up at night, don not fret! Interrupted sleep during pregnancy is perfectly natural.
Follow some of these advices and you will succeed to get that high quality sleep you need. Good night!
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